As the days grow shorter and the cold weather settles in, we naturally spend more time indoors; winter invites us to create spaces that nurture warmth, wellness and mental clarity.
Here are 5 ideas for transforming your home into a cozy, healing environment this winter:
✦ Optimize Natural Light Exposure
Winter’s shorter days can make it challenging to get enough sunlight, which is essential for regulating our circadian rhythm – the internal clock that impacts our energy levels, emotional health, immune systems and sleep, among many other things. Lack of light can also contribute to Seasonal Affective Disorder (SAD), a form of depression that impacts over 10 million Americans every year as well as Vitamin D deficiency (our bodies need the sun to make Vitamin D). Maximizing available natural light is critical for maintaining our health during the darker months.
How to Implement ~
✧ open blinds and curtains during daylight hours to let in as much sunlight as possible.
✧ position mirrors across from windows to reflect natural light around your space.
✧ consider a light therapy lamp (light box/bright light therapy) in the morning and end of day to mimic the effects of sunlight in supporting mood, regulating circadian rhythm and sleep; some light therapy lamps also include UV light, which helps our bodies make vitamin D.
✧ spend time outdoors during peak daylight hours — (even on cloudy days! if the sun wasn’t out, it would be completely dark) – as little as a 10 minute walk outside during daylight hours may be beneficial.
✦ Experiment with Aromatherapy
Essential oils (concentrated plant extracts) play a supportive role in our psychological and physiological wellbeing with studies showing positive impacts on our nervous systems; the key is to discover the aromatic blends that are best suited to your unique response system; these selections may vary seasonally and also with desired outcomes; for example, a trio i use commonly is: lavender for calm, cedarwood for connection and peppermint for courage.
here are some general guidelines on aromas and their associated benefits to get you started ~
❥・essential oil aromas that may elicit a sense of warmth, comfort and coziness include: cinnamon, cedarwood, ginger, clove and sweet orange.
❥・essential oil aromas that may support a sense of calm, relaxation and grounding include: lavender, rose, cedarwood, vetiver and frankincense.
❥・essential oil aromas associated with uplifting, invigorating and clarifying effects include: citrus oils (notably lemon/grapefruit), peppermint, rosemary, eucalyptus and tea tree oil.
How to Implement ~
✧ dilute essential oils in a carrier oil (example: fractionated coconut oil or sweet almond oil) and place the mixture in a roll-on bottle to use on skin (roll on wrists, dab under nose, behind ears, etc.); these roll-ons are wonderfully portable for purses, gym bags and car glove compartments.
✧ add a few drops of essential oil to a spray bottle with water and spritz in your home to unleash calming and/or invigorating scents into your living space. I like to use peppermint on my kitchen counters – smells so fresh and does a great job of mitigating kitchen odours.
✧ add a few drops of essential oil to a humidifier ~ for example: eucalyptus, rosemary, peppermint, tea tree oil ~ artificial heating can be punishing on our skin and airways, using a humidifier is wonderful way to lessen this impact.
✧ use an essential oil diffuser in your home and, where possible, your office.
✦ Embrace Cozy Textiles & Weighted Blankets
Cozy, warm materials help make our homes feel inviting and supportive and weighted blankets can also support our emotional wellbeing. Adding layers of soft, natural fabrics provide both warmth and a sense of comfort, transforming our space into a winter sanctuary.
How to Implement ~
✧ consider layering your space with wool blankets, plush cushions, and soft area rugs to create a cozy environment.
✧ opt for natural fabrics like wool, cotton, and linen for warmth, breathability and sustainability.
✧ consider a weighted blanket for added comfort and mental health support. Studies show that weighted blankets can help reduce anxiety, improve sleep and promote relaxation through deep touch pressure stimulation. Tip: if you want to experiment with this, you can try using a heavy pillow and laying it over your body (pelvis/hips) to get an idea of how it feels/supports ~ if you practice yoga, it’s similar to using a sandbag for grounding and relaxation.
✦ Improve Air Quality
Winter means closed windows, artificial heating and more time indoors, which can negatively impact air quality. Clean, fresh air is essential for mental clarity, respiratory health, and overall well-being. Fortunately, there are several ways to enhance your indoor air quality during the colder months.
How to Implement ~
✧ open windows for short periods to allow fresh air to circulate and reduce indoor pollutants.
✧ use an air purifier with a HEPA filter to trap allergens, dust, and airborne particles.
✧ incorporate air-purifying plants like peace lilies, spider plants or snake plants which help filter out toxins like formaldehyde and benzene, while also adding a touch of beauty and greenery to your space.
✧ regularly clean air vents and ensure proper ventilation in rooms like kitchens and bathrooms to prevent the buildup of humidity and mold.
✦ Nourish with Warming Soups and Beverages
Soups and warm drinks are a delicious way to stay hydrated and nourished during cold months; fluids also help replace water lost from fever and respiratory tract evaporation during cold/flu season and provide an important counterpoint to drying artificial heat.
How to Implement ~
✧ make soups using a variety of seasonal root vegetables like: carrots, sweet potatoes, beets and parsnips for a hearty, immune-boosting meal.
✧ add warming (thermogenic) spices like turmeric, ginger and cinnamon to teas, lattes, soups and stews for their comforting and potent anti-inflammatory properties.
✧ prepare a variety of broths and simmer pot teas (like the apple version pictured above) to sip throughout the day, supporting digestion, hydration and warmth from the inside out.
links to warming beverage recipes:
❥・warm and comforting pear tea
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